Weekly Exercise Routine for a Toned Stomach

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A simple weekly exercise routine can be a key in achieving that toned stomach you've always wanted. Learn about a weekly exercise routine for a toned stomach with help from a respected health and dance minister in this free video clip.

Part of the Video Series: Weightlifting & Fitness Tips
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Video Transcript

Hi, my name is Sway Fitt with swayfitt.com, with two T's; s-w-a-y-f-i-t-t. And here today, I'm going to give you some weekly exercises that you can do for a toned stomach. I'm going to work all parts of your abs, upper abs, lower abs and the sides, the obliques. You can do all of those in less than 10 minutes, that's what makes this so great. So, the first exercise I'm going to do is going to focus on the lower abs. These are called windshield wipers and what you're going to do is start with the bar, probably about 20-30 pounds over your chest. Hands are going to be shoulder width apart, your legs extended. If you are, if you want to make this exercise easier, you can bend your knees and bring your knees to your hands. So, basically, I'm going to start to one side of my body, come through the center and then go through the other side of my body. So, that's one, down the center, two, to the other side. Down to the center, that's one, down to the center, two, that's two repetitions. And you just complete this motion as such. The next exercise I'm going to do also targets your lower abs, but it's also going to bring more of your stabilizers into play. Why? Because we have to balance this ball and anytime you do a balancing movement, you are using your stabilizers. This is called a jack knife. You're going to start with a stability ball and I like to place my arms down first to get on. That's going to be the hardest thing is getting on the ball. Place your shins on the ball, hands extended and what you want to do is you want to stretch out nice and easy, hold and bring it back to the starting position, which is your knees into your chest. And you can perform about 25 reps. And then, at the last repetition, hold it for five, four, three, two, one. Good. And release down. The final exercise that I would do is actually a combination. It's going to target all three areas; upper abs, lower abs and those love handles. This goes by really quick and that's why I like to do it at the end of the exercise. And it's high repetition, you're going to do a decreasing set or drop set as we call it. That's what you're going to do; I'm going to start with 50 reps, then, I'm going to do a 40 reps, 30 reps, 20 reps and then 10 reps. I actually did this to prepare for a fitness competition with a trainer back then who I used to train with the Rock Shebash, an IFBB Pro. And we love it. So, the first portion of this is a bicycle. You want to place your hands on this, on your sides and you're going to bring one shoulder blade to your knee while extending the other leg and then the other shoulder blade to the opposite knee extending. We're going to pick up the pace there, we're going to do 50 of those and then we're going to immediately follow by a crunch, where again, I'm placing my hands at the sides. I'm looking up at the ceiling, that's nose to the ceiling and I'm going to pulse up working my upper abs. Alright, it goes as such. Ten, two, Then immediately follow. Then repeat; now, we're doing 40. And then 40 of these. You just follow it all the way down, again, until you get to 10 repetitions each. Like I said, this will take you less than 10 minutes. So, this includes my weekly exercises for a toned stomach.

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